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      in health and weelbeing

      6 Simple Ways You Can Start Reducing Your Waste

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      I have always been a lover of the Earth—in fact, Earth Day is one of my favorite holidays. One year, my elementary school gave out tree saplings for Earth Day and asked us to go home and plant them. I asked my dad for help choosing a space to plant the tree and we decided we should put it in a bare spot in our backyard. I am proud to say that the tree I planted over 20 years ago is still thriving in my parents’ yard and has turned into a giant pine tree. As I grew up and started managing my own household, I knew I wanted to continue to find ways to do more to protect the Earth, so I decided to start the journey of reducing my waste. As an Earth-conscious herbalist, I knew I wanted to live, shop, and work as sustainably as possible. I began to research and follow waste-free social media accounts to try and get as much information and inspiration as I could. 
      As I dug deeper, it seemed that going waste-free was pretty expensive. It was ironic that some of the information out there wanted you to buy all of the new stuff in order to go waste-free. To me, it just didn’t make sense. 
      I was discouraged, but I didn’t believe that it was necessary to throw away everything I was already using just so I could be waste-free. I was more determined than ever to figure out a way to reduce my waste—and I’ve figured out a few ways to make it happen.

      1. Take note of your daily habits
      When you are trying to reduce your waste, there might already be routines and habits you are doing that support your goals. I find it’s best to notice what’s working and where changes can be made. Maybe you’ve already got your recycling habits figured out, or maybe you’re throwing your food scraps into a compost bin. Celebrate what’s working and give yourself the option to develop new habits when you are ready. 

      2. Set boundaries
      If you dig deep enough into all of the information on reducing waste, there are tips from food storage to feminine hygiene and everything in between. Look at your budget (the list of items you “need” can get very long and very expensive), your time, and your comfort level when you are beginning to reduce your waste. Doing this will allow you to clearly see what you will actually be able to achieve. 
      Paying attention to my budget and setting a boundary on how much I was willing to spend when going waste-free was very important to me. It didn’t make sense for me to spend hundreds of dollars on new items just so I could be waste-free. The list of items recommended for a waste-free lifestyle can overwhelming look a little something like this:
      Masons Jars of all sizes
      Metal straws and straw cleaners
      Reusable utensals
      Toothpaste pellets
      Silicone lids
      Cloth napkins
      Unpaper towels
      Metal razor
      Reusable produce bags
      Reusable water bottles
      Silicone sponges
      Period cups
      Reusable grocery bags
      Reusable coffee mugs
      Bamboo toothbrushes
      Biodegradable floss
      The list above is just the beginning of some of the items suggested to start a waste-free lifestyle, and the further you go in the lifestyle, the longer the list becomes. 
      For me, I noticed that the biggest impact would come from my kitchen, but some of my easiest changes could come from my bathroom habits. Right now, I don’t have the courage to try reusable pantyliners, but I loved swapping out my tampons for a reusable menstrual cup! Setting boundaries like this allowed me to feel empowered and successful in my choices instead of feeling like I needed to do it all. Get honest with yourself and set some clear boundaries based on what best supports you and your household. As you get comfortable in this lifestyle, your boundaries may change. Keep an open mind and let the rest flow. 

      3. Save, save, save
      The next time you head to the grocery store, see how many items you can purchase that are in glass jars. Items like spaghetti sauce, salsa, olives, and mayo usually have a glass jar option. If it doesn’t up your grocery bill too much, see if you can grab some of those glass items. 
      Buying glass jars will allow you to get multiple uses out of them, because now you have reusable storage. No need to run out and buy tons of mason jars, just repurpose those saved jars to store leftovers and more. Mayo jars are great for your lunchtime salad in a jar, and yogurt jars on your nightstand are great to hold small items like rings and earrings. Glass jars come in all shapes and sizes and are great for so many uses. You are already heading to the grocery store—why not get your money’s worth and get multiple uses out of those jars?

      4. Buy it once, use it twice
      When I began to take stock of where I could make changes, I realized that I could make improvements in my food waste. I love cooking and noticed that when I was prepping my meals, I continued to throw out a lot of food scraps that I could’ve reused into stock instead. It’s so easy and takes minimal effort. Here’s what you do:
      Keep a container (any size) in your freezer
      Pull out your container whenever you are cooking.
      Add your veggie scraps (onion peels, garlic, carrot shavings, herbs, celery ends, etc.). Get as creative as you want.
      Continue to fill your container each time you cook.
      Once the container is full, add your scraps to a slow cooker. Cover with water. Add some salt. Cook eight hours on low, four hours on high. Set it and walk away. The slow cooker will do the work.
      Strain the scraps from the liquid and store in the fridge or freezer depending on how quickly you will use the stock. 
      Honestly, the stocks I’ve made from my food scraps have had way more flavor than the store-bought varieties. Last year, I was able to make my entire Friendsgiving from my food scrap stock! The “buy it once, use it twice” motto can be applied all over your house. Get creative, you’ll be surprised at how much you can reduce your waste by using items again and again. 

      5. Is there a swap here?
      As I began settling into a reduced-waste lifestyle, I began to look at items in my house a little differently. I wasn’t going to throw out perfectly good stuff just because it wasn’t the most eco-friendly item. However, when that item was completely used, I asked myself, “is there a swap here?” If I had to buy something new anyway, why not swap it out with a more eco-friendly option that would help me reduce my waste?
      Here are some easy swaps that you can make the next time you are shopping:
      At some point, we will have to buy new things and this is your opportunity to see if there is a swap that makes sense for you. It might not be the right time, and that’s OK. These tips are not to add stress to your life. Just asking “is there a swap for this?” and building awareness is moving in the right direction. Try and let these swaps happen naturally and enjoy the journey.

      6. Sell or donate what you can
      I love getting rid of stuff! There’s something about letting go of things I’m no longer using that feels therapeutic. Whether it’s a few items or a large overhaul, I try and donate or sell as much as I can. Just because I no longer wear high heels doesn’t mean someone else can enjoy them. Why throw away perfectly good shoes?
      Does throwing stuff out stress you out? I get it, my husband also struggles with this. If you have trouble getting rid of stuff ask yourself the same questions I ask my husband:
      Have you used it in the last year?
      Does this item have purpose in your life now?
      If you got rid of this item today, would you even notice?
      If you answered yes to any of these questions, then it might be time to either sell or donate some items in your house. It’s OK to get rid of things that you aren’t using. Trust me, there is someone out there who will absolutely take it off of your hands and put it to good use. 
      The next time you are doing a cleanout, keep one container for donation and another one with items you will sell. Not only do you get to keep the landfills empty of items that are difficult to break down, but you have also given your items the opportunity to have a second purpose. 
      Reducing your waste is a practice that happens gradually. Start with one change at a time. Once you feel settled in that new habit, then maybe add one more. Resist the urge to throw out everything that doesn’t fit your reducing waste mindset. Grant yourself permission to celebrate what you are already doing, while exploring ways to take the next step. Have fun and remember that even one action to reduce your waste is a step in the right direction.  More

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      in health and weelbeing

      10 Ways to Revive a Workout Routine (If You’ve Totally Given Up)

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      I don’t know who needs to hear this, but we’re human beings. We don’t get energy from an iPhone charger or AAA batteries like the Energizer Bunny, and therefore, we naturally ebb and flow. That goes for moods, motivations, and workout routines. We’ll have periods where we’re more active and periods where we’re less active (yes, that includes when walking to the fridge and back to the couch is the only activity we’ll do in a day). Maybe you got injured and had to cool down the workouts for a while, maybe you got so busy you had difficulty finding time, or maybe there was a freaking global pandemic that removed every sense of normalcy and stripped you of the workout routine you were used to.If you’re in one of the ebbs (or the flows? IDK), don’t panic. First of all, know that you’re not lazy. You’re just in one of the less active periods where other things have become more important than exercise (and yes, that includes finishing season one of Tiger King). But movement is crucial for physical and mental health, and can help you feel like your happiest and best self; the times when you feel busy, stressed, or anxious are when you need it the most. Even if you’ve totally given up on a workout routine, there are many ways to find the motivation to start again (and keep it up!). Here are 10 of them: 

      Source: @ceceolisa

      1. Change your motivation
      When you work out solely because of the way it will make you look, you’re more likely to feel discouraged. You might feel shame and guilt for being “out of shape,” or you don’t see results quickly enough and give up out of disappointment. Nothing is less motivating than thinking you’re not good enough as already you are. Exercise establishes a connection between your mind and body, helps you feel stronger, makes you love your body for what it can do (instead of the way it looks), and can have powerful effects on mental health. 
      Too often, we focus on common motivators like weight loss or because we know we’re “supposed to” as reasons to work out. But you won’t truly be motivated to keep up a routine unless you have what I call a “why reason.” Sure, you want to lose weight or be healthier, but why? Do you want to feel more confident and connected to your body? Do you want to feel like you’re doing everything you can to be your healthiest? Do you want to live a long and healthy life for your children or your spouse? Do you feel happier and less stressed after a workout? Now those are reasons that will motivate you to exercise even on days where you’re tired, unexcited, and just don’t feel like it. 

      2. Take your time getting back into it
      Not only could going from laying on the couch all day to three-mile sprints twice a day be harmful, but it won’t be sustainable. When you do get back into the gym (or the yoga mat on your living room floor), remember that the goal is to make the body healthier, not strain it or overwork it. You’ll most likely feel discouraged forcing your body to do workouts that it’s just not ready for, so remember that you don’t need to be painfully sore or out of breath to make a workout count. Start by going on more walks, lifting light weights, and doing short workouts that feel less overwhelming and difficult. You’ll be more likely to fit in exercise and keep up with a workout routine when it feels manageable and doable. Don’t start where you were or where you want to be; start from where you are right now. 
       

      Source: @crystalinmarie

      3. Make small changes in your routine
      One of the most common reasons we give up on workout routines is because we don’t see ourselves as the kind of person who keeps up with a workout routine. It’s a self-fulfilling prophecy: if you don’t see yourself as someone who prioritizes health and exercise, you never will prioritize health and exercise. Boost your overall confidence and change the way you see yourself by making small changes like keeping a full water bottle with you at all times to increase hydration, ordering a side salad with your takeout, or always taking the stairs. Making a bunch of small habits can help you stay motivated to keep up with your fitness goals or workout schedule because it boosts the confidence you have in yourself.

      4. …But don’t change everything at once
      When getting back into a fitness routine, you may be tempted to overhaul your diet too. Even if a total health makeover comes from the best intentions, focusing on too many changes at once can be overwhelming. Instead, try focusing on one thing. If your #1 goal is to get back into a fitness routine, then fit in some movement every single day. Don’t try to totally change your diet or wake up two hours earlier for an extensive morning routine. Once your fitness routine becomes more habitual, you can use it as motivation to make other changes in your routine. Start with one focus and let it snowball into others, rather than trying to change everything at once.

      5. Set a schedule
      Yes, it’s important to create a schedule, but it’s even more important to be realistic about it. Don’t set your alarm for 5:30am to fit in that workout if you typically wake up five minutes before your workday starts, and don’t add in a 60-minute block every day if you know you’re busy from the minute you wake up until the minute you go to bed. Instead of feeling disappointed by an unrealistic schedule that you won’t keep, start small. Add in time slots here and there as quick work breaks or as a part of your morning and evening routine. Once you find the schedule that works best for your lifestyle, add it to your calendar and honor that schedule like you would any work meeting or appointment. 

      Source: @laurenkaysims

      6. Try something new
      There’s a reason you didn’t keep up with a workout routine before. Sure, it might be because times are weird, and Selling Sunset was so good you had to binge it all at once, or it might be because whatever you were trying before just wasn’t working. Therefore, don’t go back to the same type of workout or the same schedule you’ve tried before. If you dread running or weight-lifting, then don’t do it: try a Zumba class on Youtube, sign up for a boxing app, or go on a walk while listening to a podcast. Also, try experimenting with working out at different times. Maybe you’ve realized you like to have peaceful, slow mornings, so you should schedule workouts after work, or that multiple 15-minute workouts throughout the day are better for you than a 60-minute session. 

      7. Redefine what exercise means
      If you’re like me and depended on trendy studios, ill-lit rooms, and fancy lavender cloths to get you to work out, the stay-at-home order likely caused a big shift in your fitness routine. But here’s the reality: you don’t need a gym, a motivating instructor, or an hour every day to get a good workout. Instead, fit more movement into your average day to make a huge impact. If you stopped exercising at all because going on a two-mile run or 45-minutes of HIIT was never happening for you, you might be defining exercise the wrong way. Instead, think about how you can do a quick yoga flow in the morning, go on a walk at lunch, and jump rope after work. Think of exercise as living less sedentary, rather than a specific time or way to get your body moving. 

      8. Create competition with yourself
      Being competitive might not always be a positive trait when it comes to sibling rivalry or a romantic relationship (anyone else guilty of keeping score when it comes to chores?), but you can use it to your advantage when it comes to a motivating fitness routine. Studios like Orange Theory and Cyclebar have dedicated their classes to exactly this concept: seeing your numbers on a screen will push you harder, whether it’s in competition with the other class-goers’ stats or just trying to beat your personal best.
      Luckily for 2020, you don’t need to go into a trendy fitness studio to reap the benefits of your competitive edge. Every day, challenge yourself to add in an extra rep, run or walk an extra half mile, or exercise for five minutes longer. You can also challenge yourself to hit a milestone by a specified time; people who train for marathons are more likely to stay motivated when the marathon is already on the calendar. 

      Source: @missenocha

      9. Invest in your workout routine
      Sure, sometimes motivation comes from loving ourselves enough to do what’s best for our bodies, and sometimes motivation comes in the form of a super cute matching leggings and sports bra set. People are more likely to keep up with whatever they put money into, so try investing in an online subscription, a new pair of leggings, or a pretty yoga mat or pair of dumbbells (it’s like the at-home equivalent to that $20 cancellation fee at your local spin studio). Personal trainers are effective for more reasons that just one-on-one expertise: putting money into someone that will hold you accountable means you’re less likely to slack off. There’s nothing more worthy of your time and money than your most energetic, happiest, healthiest self, so start prioritizing it. 

      10. Focus on holistic exercise rather than calorie burn
      By now, you know you need a reason to work out that’s more motivating than burning calories (and if you don’t, see #1). But beyond motivation, you need to focus on more than intensity to keep up a sustainable routine. Keep in mind cool down, recovery, stretching, and enjoyment. Yes, you can revive a workout routine you’ve had zero motivation to keep up with by prioritizing everything else besides the physical “workout.” Incorporate stretching, foam rolling, and walking more often into your daily routine. Not only will it keep your body healthier and avoid injuries when you are working out, but you’ll be reminded that keeping your body in peak health is so much more than cardio or weight-training.

      What has helped you revive your workout routine? More

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      in beauty and fashion

      Embracing My Beauty Scars With Hidradenitis Suppurativa

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      As I’m writing this, I am nursing a two-month-old scar from a cyst that used to be under my arm. This includes replacing bandages with clean ones on a daily basis, checking for any future cysts in the same area, spot treating my beauty marks, and managing scars that will most likely remain on my skin for months. This routine isn’t new to me, as I have been battling Hidradenitis Suppurativa for over 10 years. Hidradenitis Suppurativa, or HS, is a skin condition that creates painful and inflamed boils under the hair follicles of your skin. Sweat glands are a major trigger area for HS, as bumps form near those areas of the skin and can create an infection, making these bumps painful, bigger in size under the surface of your skin, and full of pus. In many cases, these bumps need to be drained by a medical professional to avoid the spread of the infection, but unfortunately, sometimes scarring is inevitable after the boil is treated. HS is a skin condition that unfortunately has no cure, according to WebMD, as lifestyle changes and treatments can help alleviate regular flare-ups, but they don’t fully cure the condition. 
      When I was first diagnosed with HS in my late teens, I had no idea that I was one of the riskier groups to develop this type of skin condition. According to Mayo Clinic, Hidradenitis Suppurativa is most common in African-American middle-aged women who may have a family history of HS. Weight also plays a role, and once I educated myself on HS, I tried monitoring my weight, changing my diet, and adapting a cleaner beauty routine, but I continued to be left with the marks from past and current flare-ups. 
      Finding the beauty in my scars from HS was—and still is—a difficult journey. Although the flare-ups are now few and far between and I am more knowledgeable about how to treat my skin, I am now on a personal journey to accept myself and everything that comes along with HS–both on my skin and within. I remind myself regularly of a few affirmations that help me to embrace the beauty scars caused by HS. 

      I am not the only one battling HS 
      Although it felt like I was fighting a solitary battle with my skin, after doing my research and being more open about my condition, I found out that I wasn’t alone. According to the National Institutes of Health, about 4 percent of the world’s population suffers with this chronic skin disease, and this percentage is growing, as this skin disease commonly goes untreated or undiagnosed. 
      Finding a community online and through other friends who suffer with the same condition (or something similar) was a comfort, connecting with those on how they embrace the long-lasting effects of HS, including the unsightly scars all over the body from where the boils formed. After finding others who struggle with the same insecurities from HS or other relatable conditions, it helped me come to terms with my own visible skin marks and learn to accept them.
      I found tips on how to treat discoloration and scarring, including different products specifically designed for harsher blemish marks. I also found the encouragement I needed to live with my beauty marks on a daily basis, becoming more comfortable with my skin and its imperfections. Opening up about my struggles with this skin disease helped me find a whole community dealing with the same issue of embracing their skin and gave me the camaraderie I needed to find confidence in my condition. 

      HS does not define me or my beauty 
      When struggling with a medical condition that affects your skin, it’s easy to feel embarrassed or ashamed of it, especially when it leaves behind spots, marks, discoloration, and other evidence of what your body is going through internally. Growing up with less than problematic skin, dealing with HS changed my definition of beauty. Where I once took pride in my skin, now with HS, I had to change what pride looks like when my skin was less than flawless. 
      According to a 2019 National Institutes of Health study, the psychological effects of those dealing with HS greatly impacts their quality of life the most, including how they see themselves physically and sexually. 
      An affirmation I have to continuously remind myself of is that HS does not define how beautiful I am: no matter how many scars I incur, how much pain I may be in during flare-ups, or how visible it may be. These marks are just a small part of who I am, but isn’t what makes or breaks my beauty. 
      When actively dealing with HS during a flare-up, I try to practice self-affirmations on a daily basis, treat myself to self-caring spa days, and give myself more grace and patience when showing parts of my body that have scarring or discoloration. When getting dressed for the day, I actively highlight the parts of my body that I love, but make sure not to feel ashamed of those parts that may be affected by HS. Since HS primarily flares up in less noticeable areas of the body like the groin and under the arms, it can sometimes be harder to hide without discomfort, especially during the summer months, so defining my own beauty and embracing how my body looks all over was key to helping me gain more self-assurance. 

      My scars are unique—and unique is beautiful 
      Since being diagnosed with HS over 10 years ago, I’ve had my fair share of scars, from a treated lesion right in the middle of my chest that never closed after being lanced (which is always mistaken for a dermal piercing!) to a discolored quarter-sized scar on the underside of my right breast. Although these scars do not define me, they make for interesting and unique marks all over my body, marks that I had to embrace and allow others to embrace too. 
      Now when I see my scars, especially the ones that are highly visible, it reminds me of how unique my condition and my body is–and how beautiful and resilient I am. My scars and beauty marks reflect my struggles with HS, but also reflect my strength and uniqueness. The shame of a skin condition like HS can sometimes take that confidence away from you, but recognizing and giving praise to the story each beauty mark on your body tells can help you embrace your beauty from the outside in.

      Helpful Products for those suffering with HS: 
      Here are a few products I found helpful when dealing with or preventing an HS flare-up on my body, helping you to feel more comfortable in your own skin:  

      Dr. Bronner Hemp Peppermint Pure Castile Oil

      This soap is my go-to in the shower, especially after a workout, to wash and cleanse my body thoroughly. It’s easy for sweat glands to become inflamed and bring on another HS breakout, so it’s great to have this antibacterial soap to get a nice, squeaky clean to your skin. Make sure to follow it up with a more moisturizing soap afterwards!

      Bali Women’s Shapewear

      Shapewear isn’t just for sculpting your body; it could be a great addition to your daily wardrobe to help with rubbing and chafing in areas like the inner thighs, which could cause a boil to form from the skin-to-skin contact. I wear mine with pants, jeans, leggings, and sometimes as workout gear (so glad biker shorts made a comeback!).

      On The Go First Aid Kit

      With HS, it’s always great to have a travel-sized pack of bandages, just in case a boil decides to drain on its own or you need to change an already healing bump. I always keep a cute pack of Band-Aids in my bag wherever I go in multiple sizes. This also prevents a breakout from becoming even more infected. More

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      in health and weelbeing

      Small Changes You Can Make If You Gained Weight During Quarantine

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      So 2020 has been a ride, huh? Comfort food recipes are trending on Google, you haven’t worn pants without a drawstring since March, and workouts look more like laying on the living room floor and forcing ourselves to go through a yoga video on Youtube. The most thrilling part of the past six months was perfecting a banana bread recipe or when the new season of Selling Sunset came out, and you’ve totally ditched your Fitbit because it’s way too judgmental RN (the only steps we’re getting in is to and from the kitchen, so that 10,000 step goal is pretty much a distant memory). It’s no surprise that “Quarantine 15” is a trending phrase and weight loss is a trending topic these days.As a health coach, I’ve found that many clients will feel uncomfortable saying they’d like to lose weight, as if it’s materialistic or wrong. On the flip side, other women feel like they’re supposed to want to lose weight, even if they feel great as they are, because weight loss and diet culture are so normalized. So here’s my preface: instead of shaming yourself for whatever goal you do or don’t have, listen to your body, respect other women’s health goals, and know that what makes you feel good in your body is going to be different than anyone else. 
      Now that we have that out of the way, if weight loss is your goal after gaining weight in quarantine, here are 11 small changes you can make to help you feel like your best, healthiest self (yes, even after doing nothing but watching reruns of The Office on your couch for the past six months):

      Source: Chelsea Victoria | Stocksy

      1. First of all… chill out. 
      Weight gain does not mean anything besides just that: you gained weight. It doesn’t mean you’re less attractive, strong, or lovable. It simply means the entire world is going through a very scary time. Your routine and any sense of normalcy have changed, and it’s only normal for your body to change with it. Stress over weight gain is just as bad for your body as pandemic-induced anxiety, so don’t feel guilt or shame. Instead, know that your body is doing what it’s supposed to. If you want to lose weight because you feel less connected to your body and just overall less healthy, then I commend you for knowing your body well enough to identify what it needs. But prioritize losing the shame around weight gain over losing the weight. 

      Source: Daria Shevtsova | Pexels

      2. Don’t ignore cravings. Instead, find healthier alternatives.
      Cravings are not mistakes or punishments, and they’re not there to sabotage your weight loss or health goals. Cravings are actually one of the ways our bodies try to communicate with us what they need. Plus, if we have a major craving for delicious fajitas and force ourselves to eat another boring salad instead, it can lead to bingeing, restrictive eating, and an unhealthy relationship with food. Now that will sabotage your health goals. 
      Instead, find alternatives with nutritious whole foods to nourish your body. For example, if you have a sweet tooth, grab a square of dark chocolate after dinner. If you’re craving chips or fries, DIY sweet potato fries by tossing sweet potato slivers with olive oil, salt, and pepper, and baking them in the oven. If heavy comfort foods are more your medicine of choice, score a frozen cauliflower crust from Trader Joe’s to top with tomato sauce and organic cheese, or try chickpea pasta or spaghetti squash. For any other craving, check out these recipes to find a healthier alternative. 

      Source: Eli Sommer | Pexels

      3. Take a work break with movement instead of an Instagram scroll
      You know those moments when you mindlessly reach for your phone to scroll through Instagram or Tiktok after finishing a major task you’ve been working on for hours? Either your brain needs a break, or you need a few minutes “off” to transition into the next task. Instead of reaching for your phone, get up, and move. Do some stretching, go through a yoga flow, or do ten jumping jacks to get blood flowing. Not only will movement help you refocus and reenergize better than an Instagram scroll ever would, but it’s also an easy way to fit in more movement and motivate yourself to make better choices for the rest of the day. 

      4. Drink more water
      Drinking more water is a tale as old as time, but there’s a reason it’s the most basic, universal health hack in the book. For me, drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee), has made a drastic difference in how my body feels. If I get hungry soon after eating, I drink a big glass of water rather than going straight to the pantry to mindlessly snack (more on that below!). Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but I’ve also learned that a lot of hunger cues are actually thirst. Try drinking even more water every day and just watch how much better your body feels. 

      Source: Lauren Naefe | Stocksy

      5. Go on a walk every day
      Intense workout plans don’t always help us achieve health goals because they’re hard to keep up. You might run out of time to fit in a workout and forego exercise altogether that day, and we will all likely have days (or weeks) where we feel too tired to even start a 60-minute HIIT workout. Instead, shift your focus to living less sedentary and moving more often. Whether workouts are a part of your daily routine or you haven’t worked out since your gym was open in spring, make it a goal to go on walks every day. Take your dog for a walk in the morning, go on a walk while listening to a podcast on a work break, or grab your significant other for a stroll in the evening. 

      Source: Annie Spratt | Unsplash

      6. Every time you snack, ask yourself why
      Back to the cravings: yes, they can tell us what our bodies need, but it’s not always about food. More often than not, whenever we mindlessly snack or crave (like snacking while working or watching TV), it’s because our bodies are lacking something else, whether it’s a break, excitement, comfort, or joy. Every time you subconsciously reach for the bag of chips or Cheez-Its, ask yourself if you’re hungry or not. If you are, then great! You’re listening to your body’s cues. Proceed with the snack, or make a snack that might feel more fulfilling and satisfying.
      If you’re not hungry, ask yourself what void your body is trying to fill. Are you stressed and your body’s telling you to take a break from work, or are you looking for a way to comfort yourself because you’ve been feeling extra anxious lately? Maybe it’s the lack of anything exciting to look forward to, so you’re supplementing with cheesy, delicious snacks that don’t really fill the void. If you identify it is emotional snacking, try to feed your body in other ways: take a work break and go for a walk, plan a fun movie night with your roommate, or just give yourself a little extra love. 

      Source: Nabi Tang | Stocksy

      7. Stop weighing yourself
      You’ll see the most drastic changes when you enjoy healthy habits for both the mind and body, rather than thinking you have to do them for weight loss. You’ll stop hating yourself when the scale isn’t moving quickly enough, and will naturally look, feel, and be better. This is not woo-hoo self-help advice; being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). When you’re focused on a number on the scale, you naturally feel more stressed, restricted, and disappointed. Instead, focus on how you feel to measure where you are, instead of relying on an objective number to tell you how you’re supposed to feel. 

      Source: Marc Bordons | Stocksy

      8. Turn workouts into a social activity 
      One of the most common sources of stress during this time is that we lack connection. Happy hours are restricted to Zoom, you gossip with your work wife over Slack instead of over lattes, and you run away from people at the grocery store who get too close–it’s against our nature as human beings to be so unconnected, leading to stress and anxiety. Kill two birds with one stone by turning workouts into social activities. Not only will you feel happier with more social connection, but you’re more likely to work out since you’ll have a friend to hold you accountable. Try going on socially-distanced hikes, doing group workouts with your quarantine crew, or meeting up with your sister to go through a workout series together.

      Source: @josie.santi

      9. Eat more vegetables with every meal
      In my humble opinion, one of the most effective changes you could make is learning about foods and the effects they have on the body. When you’re aware of the nutrients and benefits that come from whole foods, you start to see them as medicine and fuel, rather than in categories of “good” or “bad” foods that you’re either supposed to eat or not supposed to eat (and just like bad boys and the cookie jar, we want it more when it’s off-limits).
      Focusing on eating more vegetables can not only help you feel your best and crave fruits and vegetables, but it can also subconsciously crowd out processed and sugary foods (totally guilt-free). Do you typically have eggs for breakfast? No need to shift what you’re used to or enjoy. Instead, add some spinach to an omelet or put some avocado on top. Do you eat pasta on the regular? Throw in some kale and asparagus, and you’ll never feel deprived, while simultaneously giving your body nutrients that keep it healthy.

      Source: @barre3

      10. Invest in your health
      There’s a reason pricey programs work (if only temporarily): when people invest money into it, they’re more likely to stay motivated and on track. If you decided at the beginning of quarantine to workout with Youtube videos or some yoga flows on your own and find yourself never making time for exercise, it might be because you don’t have anything on the line. Try investing in an online subscription, a new pair of leggings, or a pretty yoga mat or pair of dumbbells. Likewise, invest in healthy produce. Because fresh produce goes bad much quicker than a box of mac n’ cheese or a frozen pizza, you’re more likely to go for a meal incorporating the fruits and veggies, if for no other reason than you don’t want your money to go to waste. There’s nothing more worthy of time and money than your most energetic, happiest, healthiest self, so start prioritizing it. 

      Source: Thais Varela | Stocksy

      11. Ask yourself the “why”
      You already know that setting goals are important when it comes to your health. Health goals are commonly to “lose weight,” “work out more,” or “eat cleaner,” and while these are all fine health goals, they don’t really mean anything. Ask yourself why you want to reach that goal. Why do you want to lose weight? Is it to feel more confident, to feel less sluggish, or to heal symptoms? Not only will reflecting on the “why” behind your goals be so much more motivating to keep in mind throughout the process than weight loss could ever be, but you’ll be able to assess whether or not you actually want your goals.
      If your goal is to be more confident, will losing weight truly help? And even if you know it would, what other things can you work on while simultaneously trying to lose weight to help reach that goal? Shift your goal from feeling good about your body to feel good in your body. You’ll realize that what you actually want is a holistic process that isn’t just about your diet or how much you’re exercising, but about how much joy you’re feeling. 

      What changes have helped you with weight loss or achieving your health goals? More

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      in lifestyle and culture

      10 Work-From-Home Habits I’ve Adopted That Have Saved My Days

      by

      I’ll say it over and over again: I absolutely despise working from home. I’m an ENTJ fire sign who thrives in groups and does my best work when surrounded by my competition… haha, I mean my coworkers. But I have to get the heck over it and learn to love all this time at home while we’re doing it. Lately, I’ve been taking advantage of all the perks that come with working remotely and finding ways to create healthier habits at home. Adding these simple habits into my routine has made a major difference in how confident and happy I feel sitting at my desk all day long.
      1. Eating breakfast after 11am
      If you practice intermittent fasting, you’ll understand this concept well. While this definitely encourages me to enjoy my morning beverage and drink some extra water, this is more about how it impacts the rest of my day rather than the health benefits. I notice a major difference in how happy and productive I am when I can take a later lunch, but when I eat breakfast at 8 or 9 in the morning, I’m starving at noon. So by waiting a little bit to eat breakfast, I prolong when I need to eat lunch. This helps me schedule my day better, and I also have less of an urge to snack around 4pm.

      2. Keeping my desk clean
      Pre-WFH life, my “desk” was my vanity. I worked from home twice a week, but I spent those days in bed or at coffee shops. I never needed a clear desk in my home because all of my work was done in the office. Well, that obviously changed. I rearranged my apartment, purchased a comfortable desk chair, and made it a point to keep my desk clear. This has made a major difference in my productivity. I get way more done when I’m sitting down at a desk versus in bed, but I’d often just stay in bed because my desk was filled with makeup and papers and whatever else I accumulated the days prior. 

      3. Set timers
      I have a Google home, and I absolutely swear by it for setting timers throughout my day. I’ll set a timer for 30 minutes and tell myself to write as much as I can in 30 minutes, and then I’ll stop to do a different task. Sometimes, I’ll set an alarm for a specific time to remind myself to take lunch. This is something that was a little bit harder to do in an open-concept office, so I’m taking full advantage while I’m working remotely. It helps keep my productivity at a 10, even when I have a cabinet full of snacks and a TV with Netflix queued up within 5 ft. of me. 

      4. Taking a lunch break—and actually leaving my home
      I used to never take a lunch break for things other than doctor’s appointments and random one-off lunch dates with friends who were in town (or the two times in 2019 that I met the Jonas Brothers and Sophie Turner on the street—no lunch break will ever top those). I would rather grab my lunch and work through it, or at the very least, eat my lunch in front of my computer. Now that I’m at home all day long, I really make it a point to take my lunch break and use it to its full capacity. I’ll go for a walk or use it to run errands or go to the grocery store. Anything that gets me out of my house, or even just out of my desk chair, is worthwhile to me. I find that I’m more motivated and ready to get back to work afterward too. 

      5. Talking to my coworkers
      I have a habit to disassociate during times of stress and anxiety, folding into myself rather than seeking solace and joy through my loved ones. But I’ve made it a habit to check in with people, make sure I’m talking throughout the day, and staying in touch as much as I can, especially at work. It provides that social aspect I love about an office even while I’m at home. I make sure to chime in to conversations, ask about people’s weekends, and more. It adds a bit of normalcy to our otherwise very odd lives right now.

      6. Organize my desktop
      Looking at 500 screenshots and files on my desktop all day long makes me want to close my computer and do nothing even remotely close to work. At the beginning of every workday, I go through my desktop and delete what doesn’t need to be there and organize everything else into their proper folders. I love doing this in the morning because it often gives me reminders of things I need to do and gets me started for the day; however, this could be a great task to save for your final minutes of the workday too.

      7. Break down tasks into small chunks
      If you often feel like you don’t accomplish anything during the day, it’s possibly because you’re looking at the big picture of all of your tasks. Sometimes, sitting down to do something feels unconquerable. But since work-from-home, I give myself a little pep talk and break big projects into as many small tasks as possible. I’ll go as far as to write an item on my to-do list for every single paragraph in an article (think Enneagram articles, perhaps). Write the intro? Check. Write paragraph #1? Check. Add links? Check. It seems simple, but it reminds me at the end of the day that I was getting things done versus feeling like a failure because I didn’t complete a 10-hour project all in one day. 

      8. Keep my phone on another side of the room
      If my phone is next to me, I’m scrolling. There’s just no way around it. So when I know that I need to get a task done without any distractions, I put my phone on the other side of the room (or better yet, a different room; however, I live in a studio apartment so that doesn’t actually exist). Do I miss texts from my best friends about the latest tea of the day? Literally always, but it ends up making me a better friend because I can actually give them my undivided attention later on when I’m allowing myself to actually indulge in my phone. If you get sucked into Tik Tok or Twitter (my weakness) for hours on end, try this. I’ve also played around with turning off my wifi when I’m doing a task that doesn’t require it, like writing an article or editing photos. 

      9. Change my environment
      I get really bored in my space. Heck, I have rearranged my apartment three times during quarantine. To keep myself inspired, I constantly have to change aspects of my environment to give me a boost. Some days this looks like working in bed first thing on Friday morning or allowing myself to write on the couch instead of my desk. Other times this means moving my desk into my closet for one single day because I can’t bear to look at the same white wall all day long. Any way that I can get myself into a different headspace allows me to be significantly more creative. (And it obviously works because you’re reading this totally-original-amazing-never-been-done-before article right now!)

      10. Make plans for the evening
      One of the perks of working in an office is the feeling that your day is over and you have a whole night ahead of you when you leave. I’ve found myself disregarding that entire principle for WFH, allowing myself the whole night to work instead of trying to finish something so I can relax. Lately, I’ve made it a habit to plan something for myself every night. Watching a movie with friends, laying on the couch with a new book, baking something delicious, going for a long walk—I’ve found having something to look forward to, even the simplest of things, gets me out of the mindset that I have all night to complete a task.   More

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      in health and weelbeing

      10 Books to Read That Remind You Everything Will Be Alright

      by

      Sometimes being an adult means realizing that you have no idea what you’re doing.  A lot of us have experienced moments where we are completely out of our depth and have no idea how or who to ask for advice and/or comfort.Taking care of our health—mentally and physically—should be a priority, but it’s sometimes hard to figure out and balance that with everything going on in our lives. How do we get through the day? 
      A lot of people have different ways of coping, such as praying, watching Netflix, working out, and exploring new hobbies. In addition to doing all of this, I’ve been asking friends to share some books that remind them that everything will be alright. This list is full of books that have inspired and helped people in my life and across the internet. Sometimes the wisdom of others is just what we need to get us through another week in quarantine. 

      Marie Kondo
      The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing

      Japanese cleaning guru Marie Kondo swept through American pop-culture with her show on Netflix. Our minds are often impacted by our environment, and with the coronavirus keeping us all inside, this is a perfect time to really declutter your home. Cleaning and clearing your environment will help inspire a calm, motivated, and peaceful mindset.

      Shonda Rhimes
      Year of Yes

      Even if you never watched any of her shows, Shonda Rhimes has become one of Hollywood’s most recognized producer-writers. Her first book is a poignant, passionate, and hilarious book about taking opportunities, looking past failure, and chasing dreams. She writes about how saying “Yes” changed her life and how it can change your life as well.

      Terry McMillan
      It’s Not All Downhill from Here

      “It’s Not All Downhill From Here” is a refreshing story of the strength and resilience of ‘’everyday’ Black women. Loretha Curry’s life is going well until a sudden loss turns her world upside down. Loretha will have to gather all of her strength to keep on thriving and to pursue joy, healing, and life in abundance.

      Mary Ann Shaffer and Annie Barrows
      The Guernsey Literary and Potato Peel Pie Society

      I stumbled upon the Netflix movie on a random weekend over a year ago and was surprised by how heartfelt and inspiring it was. Juliet finds a letter from a man she’s never met who found her name written inside a book. The more they exchange letters, the more she is drawn into the eccentric world of the Guernsey Literary and Potato Peel Pie society, and learns about their hopes and dreams, their books, and the impact of the German occupation on their lives.

      Michelle Obama
      Becoming

      We often look at prominent women like Michelle Obama as always having everything together and that life must be as perfect as it can get.”Becoming” is a beautiful, inspiring memoir that reminds us that even a First Lady of a country like the United States can be just as human as us—unfinished.

      Cheryl Strayed
      Tiny Beautiful Things

      Hearing other people’s stories and being able to learn from them is one of the best ways to help ourselves get over a slump, or find wisdom and courage to change things in our lives. “Tiny Beautiful Things” is a collection of some of the best of Chery’s Dear Sugar advice columns from “The Rumpus.” Chery’s words are heartwarming, compassionate, and insightful and might be exactly what you need to hear.

      Toni Morrison
      The Source of Self-Regard: Selected Essays, Speeches, and Meditations

      As one of the most celebrated and respected American authors of all time, Toni Morrison was well-known for her striking imagery and genre-defying prose and unabiding wisdom. In this book, she gives us a collection of her essays, speeches, and meditations where she writes about social issues, such as woman empowerment.

      Leslie Jamison
      The Empathy Exams: Essays

      This book is an incredibly thought provoking essay collection about something we all need more of: empathy. Regardless of where you are in life or what you’re going through, or if the news has you feeling hopeless about the future, learning and actively practicing empathy will help you be able to understand how you should care for the people around you and yourself. More

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      in health and weelbeing

      I Tried Text Therapy to Help My Anxiety—Here’s How It Went

      by

      I have never given much thought to how I cope with anything: racism, violence against Black bodies, stress, and sadness. As an outsider looking in, this is the reality for many of the Black women in my life. My mother is the strongest person I know; many would say I am one of the strongest women they know. I now understand how the strong Black woman trope has been passed down through my lineage. Because of the generational shield, our ability to fully express ourselves is limited even amongst those who love and care for us deeply. I can count on one hand how often I’ve seen my mother express her feelings fully, without apology. When I hear her laugh fill a room, it brings me so much joy because I know she is letting go. Truthfully, I can’t tell you the last time I have expressed a full range of emotions, out of fear that I would be labeled difficult, loud, emotional, soft, or angry. I am starting to realize that making my emotional being smaller is likely directly contributing to my new experiences with panic attacks. When I cry, I feel weak; when I laugh, I feel undeserving; when I am angry, I hold it in. The night I found myself in my bedroom closet, crying as my best friend Samantha listened on the phone, I realized it was time for me to talk to someone. That week, I couldn’t drive or do anything without feeling like I would have a panic attack. It was terrifying and made me feel completely out of control—like I didn’t know who I was anymore. 

      I couldn’t drive or do anything without feeling like I would have a panic attack. It was terrifying and made me feel completely out of control—like I didn’t know who I was anymore. 

      Trying Talkspace
      I had thought about therapy before this; however, I continued to put it off. Finding a therapist takes effort and time, especially with the uptick people seeking help due to the coronavirus. I couldn’t wait and go through my healthcare provider, I needed immediate help. So, I settled on Talkspace. Their platform is one that I see ads for often, and they are now accepting health insurance. Kaiser Permanente offers a reduced fee of $40 a week for the first four weeks. Now, this isn’t a permanent solution; however, it can offer a start, because let’s be real: therapy (including teletherapy) is too expensive and not accessible to all. 
      After an emotional release surrounded by my clothes, I was ready to talk. Shortly after setting up my profile, Talkspace helped match me with a therapist. My first match was with a Black woman, and for that reason, I didn’t seek out any other options. If you do find yourself matched with someone who doesn’t feel like a good fit for you, you can ask for other options. Therapist profiles share their specialties, how long they’ve been in practice, and their approach to therapy.
      Before we started to text, I filled out a questionnaire to answer questions about why I was seeking therapy. My therapist also asked, “What brings you to Talkspace?” Truthfully, I felt a little apprehensive about sharing what was going on with me. You know, I’m used to being a strong Black woman—we don’t share these types of inner secrets.
      Instead of shutting down, I typed, “I’m here because I have chronic anxiety, and I want to do more to understand why I’m always so anxious.” Getting that out felt like a relief. Acknowledging my anxiety with a professional instantly made me feel better. As we continued to talk, we started to get to the root of my anxiety, much of which is triggered by my need for control and my position as my family’s glue. “This is all still related because it’s your fear of a loss of control,” she typed. “That’s the struggle!” Seeing this revelation, as simple as it was staring back at me in a green text bubble, was my “ah-ha” moment. Even a small level of understanding made me feel like I was getting closer to feeling like myself again. 

      Even a small level of understanding made me feel like I was getting closer to feeling like myself again. 

      When I started to feel anxiety about little things, like signing a lease on a new apartment (something I always avoid—I’m a month-to-monther), I’d text her. She’d ground me. “There is no promise that everything will be perfect, but it will be good enough,” she typed. “The apartment isn’t a life-altering decision. You have options now, and you’ll have options later. You are making an informed decision. If/when new information comes in, you will evaluate it and determine whether or not you need to act on it.” As someone who feels anxiety about everything because of “what if,” those words in my mind translated to, “Hey, you’re OK. Take things day by day.” When I find myself freaking out over little things, I go back to this message to get re-grounded. 
      Talkspace therapists will typically respond 3-4 times a day up to five days a week. The flow of the responses worked well for me. However, I don’t know if this is the right form of therapy for me long term. The responses were helpful, and even mind-blowing at times. However, I realized I need a one-on-one, face-to-face experience to build what I feel is a genuine rapport with my therapist. This might be the old-school millennial in me, but connecting with someone face-to-face is important in my life beyond therapy. Because of that, I felt a bit disconnected, even when her observations were spot-on. The platform does offer teletherapy options, which means you get one-on-one time virtually with your provider. However, the package that offers four live, 30-minute sessions a month is $396 monthly ($296 with my insurance for the first four weeks), and that just isn’t in my budget. 

      Moving Forward
      Talkspace allowed me to slowly move into giving therapy a try as an adult without feeling any judgment. Texting my responses made me feel comfortable being completely honest about what was going on with me at the time, so much so I now share my anxiety with my friends without feeling any angst. Their support has fueled me, even on tough days. When I’m too anxious to drive, they come to see me (with masks on, of course). When I feel a panic attack creeping in, I call one of them, and they talk to me until I get home. No matter how long it takes. For folks who are curious about therapy, Talkspace is, in my opinion, an excellent entry point. It can be difficult to share your innermost thoughts with a complete stranger, and texting can feel less intrusive. I found it cathartic to type what I was feeling. It was like writing into my diary, except with a mental health professional on the other end.  
      Talkspace provided a stepping stone to my mental health journey. I am setting boundaries with my family, working on letting go, outwardly sharing my experience with anxiety, and discovering new things about myself.
      I am still on the hunt for my forever therapist (and potentially an app that works with my budget), but I’m on the right track.  More

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      in health and weelbeing

      I’ve Worked From Home for Years—Here Are 5 Things I Do in My Routine to Keep My Sanity

      by

      After about a year of commuting by bus, train, and foot to my employer’s Hollywood office, working from home became my dream. After being laid off, I got the opportunity. Since I had freelance writing opportunities, I worked on the side; I continued working even though I wasn’t quite full time. I enjoyed the benefits: no commute, no traffic.If I’m honest, there were days when I didn’t bother to get dressed. After a couple of months, I quickly realized that having a routine was necessary for my mental health and productivity. I found myself working into the night’s wee hours, waking up late, and repeating that cycle for weeks. Once I realized working from home wasn’t one big party, I set some ground rules for myself. Here are a few things I do each day to keep a healthy balance between my work and home life. 

      1. Create a morning routine
      How you start your mornings can affect how you navigate your day, at least from my experience. For this reason, I created a morning ritual that I now stick to without much thought. First things first, I make my bed. I thought working from my bed was a good idea until I realized that it wasn’t healthy for my bed to be where I worked and slept. Making my bed is a physical indicator my day has started. On days when I like to lounge and work, I use my chaise. Never my bed. 
      Next up, I make a slow cup of coffee with my Moka pot. I find this gives me time to wake up without feeling rushed. I don’t check my emails or social media until I’ve had a glass of water and a cup of coffee. Now, I am notoriously terrible at making breakfast—or any meal for that matter. That doesn’t mean I won’t encourage you to whip up something to eat, even if I’m not the best example. 
      If coffee isn’t your thing, maybe make a smoothie or even read a few pages from a book you’ve been putting off finishing. Essentially, my coffee-making time is my morning self-care. That is 15-20 minutes I block off for myself. I imagine this would be more difficult if I had children, but this time is sacred to me as a single woman. 
      READ: The Morning Routine I Follow For the Busiest Work-From-Home Days

      2. Call my friends during lunch
      Setting a time for lunch is essential in any workplace scenario. Instead of only nourishing my body, I feed my mind with some chit-chat. I call one of my friends every day to catch up. We talk while I move about the kitchen, making some quick, struggle meal that is typically a boiled egg, a piece of fruit, and any other miscellaneous thing I can pop into the microwave and make in three minutes. I love how that time breaks up my day. Since my friends live on the East Coast and I live in LA, my lunchtime works best for us to catch up due to the time difference. 
      READ: 17 Gifts You Can Send to a Friend You’re Missing While Social Distancing

      3. Sit outside and get some sun
      When I started working from home, there were many days when I’d look up and the sun was setting. I’d think to myself, “I haven’t been outside all day.” Getting outside became an intentional practice for me. I would walk to get coffee from the small business on the corner for a midday pick-me-up or go for a quick walk around the block to get some fresh air. My practice has changed a little due to COVID. I left LA for Atlanta in March to be close to my family, and visiting my favorite shops anywhere feels like a task these days. You have to remember your mask. You may even have anxiety about coming into contact with people, not in your household. 
      I can relate. Quarantining at my parents for the last six months was nice. Especially since I got to spend quality time with Max, our family dog. Every day, we’d sit outside for 15 minutes (or until we started sweating). I’d even take my shoes off and walk on our driveway on days when I needed to feel grounded. As my mom always says when she can tell I’m feeling down, “Go get some sun on your face.” Now, I’m encouraging you to do the same. 

      4. Put on something I love
      Truthfully, I miss getting dressed. Sweats have been my go-to lately. While I love how comfortable I feel, I miss my denim and boots. One day I missed them so much, I put on my favorite pair of jeans and my new silver boots to go to the grocery store and to bug my mom. She says boots aren’t for summer, and she’s probably right. But, I say boots are for whenever I feel like wearing them, especially if they’re silver. 
      I’m not suggesting you draw attention to yourself in the way I did. But pull out those signature pieces you miss wearing. Throw them on for a Zoom call or on a day when you’re in the mood to get a little flashy. Oh, and put on your favorite beauty product for good measure. My beauty favorite of choice these days is Glossier’s Cloud Paint.

      5. Set a time to end your day
      Boundaries are important in all aspects of life. You have to give yourself a time each day to stop working without wavering. This practice has gotten a little tricky for me during the quarantine. The boundaries I’m encouraging you to set, I have had trouble implementing myself. It is always easier to tell someone to do something than it is to put it into practice. 
      Give yourself some grace. There will be days you work beyond you set a boundary, but having a time set makes it easier for you to stick to it. Each morning I make a to-do list of items I have to get done. I also make a follow-up list at the end of my day of the things I didn’t get to that I plan to roll over into the next day. Organization and boundaries are your best friends when working from home. You’ll find your grove if you work at it. I promise.
      READ: 6 Steps to Set Boundaries Between Your Work and Personal Life More